Wednesday 19 January 2022

Workout Plan: Test Week Day 3

Objective: Assess your fitness level by testing your max unbroken push-ups and 10-minute max calories on a bike.

Duration: Approx. 60 minutes per session

Equipment needed:

  • Exercise mat (optional for push-ups)
  • Stationary bike

Test Week Day 3 Warm-up

(Approx. 10-15 minutes) Perform a general warm-up that includes light aerobic activity (e.g., jogging or cycling) for 5-10 minutes, followed by dynamic stretching exercises targeting your chest, shoulders, arms, and legs.

Part A: Max Push-ups Measure: Repetitions Max Unbroken Push-ups

  1. Set up in a proper push-up position on the floor or an exercise mat.
  2. Perform as many consecutive push-ups as possible while maintaining proper form, without stopping or resting.
  3. Once you can no longer continue, record the number of repetitions you were able to complete in the unbroken set.
  • Rest for 5-10 minutes before moving on to Part B.

Part B: 10-minute Max Calorie Bike Measure: Repetitions

  1. Set up on the stationary bike and ensure proper form and seat height.
  2. Begin cycling at a moderate pace for the first minute, gradually increasing your intensity.
  3. Continue cycling at a high intensity for the remaining 9 minutes, aiming to achieve the maximum number of calories burned within the 10-minute time frame.
  4. Record the total number of calories burned during the 10-minute session.


(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your chest, shoulders, arms, and legs, as these are the primary muscle groups targeted in this workout.

Muscle Groups

The Test Week Day 3 workout targets the following muscle groups:

  1. Warm-up: The warm-up focuses on engaging the cardiovascular system and warming up the full body, with an emphasis on the chest, shoulders, arms, and legs, while also incorporating various stretches.
  2. Part A: Max Push-ups:
    • The push-up primarily targets the chest muscles (pectoralis major and minor), with secondary involvement of the shoulders (anterior deltoids) and triceps. The core muscles are also engaged for stability during the exercise.
  3. Part B: 10-minute Max Calorie Bike:
    • The stationary bike workout targets the cardiovascular system for endurance and primarily works the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. The core muscles are also engaged for stability during cycling.

In summary, the Test Week Day 3 workout primarily focuses on the chest, shoulders, arms, and lower body muscles, with some engagement of the core muscles for stability. This assessment tests your upper body endurance through max unbroken push-ups and cardiovascular endurance through the 10-minute max calorie bike exercise.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.